[quote]Kliplemet wrote:
i can’t stand the limited food options of this diet anymore, especially since i’m bulking
is this diet designed for bulking anyway? [/quote]
Klipemet,
I saw your progress pics on another thread and saw that you were looking to compete as an olymic lifter . . . is this still the case?
Post a comple of daily diets and let’s see if we can help you out.
Cheers.
Sasha
[quote]allNatural wrote:
does anyone else have massive heartburn on carb-up days?[/quote]
allNatural,
I think it may just be your food choices but I could be totally wrong. Also, it may just be your getting used to the AD and its loading protocols which are very much a new thing for your body.
Although I never had heartburn I did feel a little weird (E.g. sore throat, etc.) on the first few loads until I got used to what foods work best.
Post your carb up foods and maybe there is something that stands out that we’re missing.
Cheers.
Sasha
[quote]Kliplemet wrote:
i can’t stand the limited food options of this diet anymore…
[/quote]
I don’t understand…there’s steak, brats, bacon, eggs, cheese. what other options do you need? This is what I’m gonna eat in heaven. confused.
[quote]Kliplemet wrote:
i find you’re choices get very limited when you try to do the 35% protein thing
my breakfast was from the book:
4 eggs
9 strips of bacon
VERY TASTY
but that’s not 35% protein at all, way lower i think
do the meal plans have 35% protein as a whole so the meals can’t be used seperatly?
[/quote]
Kliplemet,
I’m a little confused by your question. Do you mean does each meal need to be made up of 35% protein only? If this is your question then no, it’s not the case. Your daily calorie intake should be made up of approximately 35% protein throughout the day but this is based on a number of different factors - like whether you are bulking vs. cutting vs. maintaining. When you get that 35% is up to you.
As I’m assuming you’re looking to add LBM, I would suggest that you keep your daily protein intake at 35%, with 60% coming from fats (1:1:1 mono/poly/sat) and approx. 5% incidental carbs. Use this as a base and modify it based on your body’s reaction. Obviously heavy up on the fast absorbing protein around PWO, but then again, whether it is necessary is debatable.
I actually think you can manipulate the AD like any other diet with an interesting application being temporal styled eating. That hasn’t been covered off yet but when cutting, to me it would make sense to be getting your fats earlier in the day with a greater emphasis on protein in the evening times. A pre-bed shake with Whey/Micellar Casein/fats would also seem beneficial from an anti-catabolic stand point. Does anyone have any thoughts on temporal eating and the AD?
Anyway, as for food, this thread is LOADED with good examples of tasty food ideas. I recommending giving it a scan once again.
Good luck and let us know how you get on.
Cheers.
Sasha
I have read the e-book and am now on day 9 of the AD and feel ok, a little tired at times.
I have only just realised when reading back over the book again that a mass stage is not advised if over 10%bodyfat.
Have people found this to be the case? I really would love to avoid another cutting phase to - go again at something new.
I am currently 12%bf so not a lard arse but over the stated figure.
[quote]Kliplemet wrote:
i find you’re choices get very limited when you try to do the 35% protein thing
my breakfast was from the book:
4 eggs
9 strips of bacon
VERY TASTY
but that’s not 35% protein at all, way lower i think
do the meal plans have 35% protein as a whole so the meals can’t be used seperatly?
[/quote]
i was thinking this too until about a week ago i realized that like sasha said, your calories (not grams) are to be made up of 35% protein and 60% fat, and fat has almost twice as many calories per gram. So for eggs, i know eggs have 70 calories, roughly 5 grams of fat and 6 of protein, but 45 calories from fat and only 24 or so from protein. this is the ratio of 60-35 you want.
Edit: I was assuming you were, like i was, thinking you weren’t getting enough fat in relation to protein. Just eat beef instead of bacon.
[quote]jw390898 wrote:
I have read the e-book and am now on day 9 of the AD and feel ok, a little tired at times.
I have only just realised when reading back over the book again that a mass stage is not advised if over 10%bodyfat.
Have people found this to be the case? I really would love to avoid another cutting phase to - go again at something new.
I am currently 12%bf so not a lard arse but over the stated figure.[/quote]
Dr.Mauro recommends that for bodybuilders. When he says bodybuilders, I’m assuming that he means bodybuilders that compete. If I’m not mistaken, he says powerlifters can be at 15%.
If you don’t want to do a cutting phase, don’t do it. Just watch your weight and make sure you aren’t gaining too much too fast.
[quote]HouseOfAtlas wrote:
allNatural wrote:
since cheese spikes insulin like crazy
Cheese spikes insulin? That’s new to me. Could someone please explain why it does? [/quote]
Actually,cheese doesn’t spike insulin.
It’s 43 on the insulin index,thats actually low.
Now,fat free cheese might be a different story.
[quote]IL Cazzo wrote:
Now, this weekend included such lovely carb ups as:
A box of Fruity Pebbels
A PWO shake with 2 scoops of chocolate whey mixed with a box of low fat, sugar free Pastachio pudding…this is good enough to punch someon for.
Actually, I look forward to my friday night and saturday PWO shakes because I mix them with various flavors of pudding and they are excellent.
[/quote]
awesome
[quote]Cthulhu wrote:
HouseOfAtlas wrote:
allNatural wrote:
since cheese spikes insulin like crazy
Cheese spikes insulin? That’s new to me. Could someone please explain why it does?
Actually,cheese doesn’t spike insulin.
It’s 43 on the insulin index,thats actually low.
Now,fat free cheese might be a different story.[/quote]
I was going off of what Berardi said in his interview on the anabolic effects of insulin.
http://www.T-Nation.com/findArticle.do?article=body_149ins
“Traditionally, nutritionists thought that the faster the carbs got into the blood, the bigger the insulin response. So in an attempt to manage insulin, they recommended always eating low-glycemic foods. However, several studies since have shown that some low glycemic index foods have huge insulin responses! So the correlation between glycemic index and insulin response breaks down with some foods. For example, milk products have a very low glycemic index. But they promote insulin responses parallel to the highest glycemic foods.”
Maybe just milk, and not cheese, is what he’s talking about.
Question to all…
I am 9 days in now and approaching my first carb up day.
The thing is the 12thday/acrb up day is my leaving drink where finally getting out of this job.
I will stop myself from drinking too much but realistically will be having say 6 pints over the course of the evening.
I know this is bad but want to know the best way to compensate having done it would be?
How should I treat my food leading up to the pints that day-should I limit acrbs still in my meals as I will be getting plenty from drinking?
Is there a better choice of drink something like Guinness as apposed a straight lager(more carbs and additional vitamins etc)?
Should I carry on with the carb up the next day, or as I was thinking go straight back to pro/fat through to the next weekend and carb up to help avoid any fat burning problems possibly acused by taking in the alcohol?
OR!!??
I have just had another thought since posting…
Am I better for delaying my carb up till the saturday(day after-or even sundayinacse alc still in my system on the sat) and maintianing pr/fa on the friday and drinking say jack daniels and a diet soda on my leaving do (no carbs)??
i think this may be better?
[quote]allNatural wrote:
I was going off of what Berardi said in his interview on the anabolic effects of insulin.
http://www.T-Nation.com/findArticle.do?article=body_149ins
“Traditionally, nutritionists thought that the faster the carbs got into the blood, the bigger the insulin response. So in an attempt to manage insulin, they recommended always eating low-glycemic foods. However, several studies since have shown that some low glycemic index foods have huge insulin responses! So the correlation between glycemic index and insulin response breaks down with some foods. For example, milk products have a very low glycemic index. But they promote insulin responses parallel to the highest glycemic foods.”
Maybe just milk, and not cheese, is what he’s talking about.
[/quote]
He is talking about milk, which has a GI of ~30, but an II of ~90.
Just started this diet for summer to really get cut.
I really don’t have much weight to lose,just 15-20 pounds maybe(just finished bulking).
I’ve done a lot of low carb diets and etc. to get really cut for certain events,but I have a few questions regarding this diet:
I’m having about 30 carbs on off days and around 75 carbs on workout days.
Does anyone follow this kinda style when doing the anablic diet?
I’m wondering how many carbs you all have PWO nutrition or even if you all have any carbs at all for PWO.
Thankyou,Cthulhu
Hello all,
I’ve been lurking on here for years but have never posted before now. This thread is awesome. I stumbled upon this diet a few years back as a(n) (extremely) soft 240lb guy who lifted weights but was certain that he would never be one of the lean guys.
It works!! You just have to be patient enough to find out how to fit it to your life and body.
Thanks to all you guys for an awesome read!
[quote]Cthulhu wrote:
Just started this diet for summer to really get cut.
I really don’t have much weight to lose,just 15-20 pounds maybe(just finished bulking).
I’ve done a lot of low carb diets and etc. to get really cut for certain events,but I have a few questions regarding this diet:
I’m having about 30 carbs on off days and around 75 carbs on workout days.
Does anyone follow this kinda style when doing the anablic diet?
I’m wondering how many carbs you all have PWO nutrition or even if you all have any carbs at all for PWO.
Thankyou,Cthulhu[/quote]
that’s called the t-dawg diet (just search for it and read about it.)
Hey all,
Ok . . .my turn to seek a little advice.
I’m going to take one last crack at leaning out for the summer before ramping up for a big gaining phase (I can’t wait!).
Currently this is what my meal plan looks like:
Non-training days or with fasted cardio
BF:
3 whole eggs
50-60 grams of smoked salmon
Mid-morning:
80 Grams of turkey breast
3 Fish Oil Caps
1 Tbsp of Mayonaise
Lunch:
1 can of salmon
1 cup of spinach
2 tbsp mayonaise
Mid-afternoon:
1/3 cup of Brazil nuts
Dinner:
Salmon steak (approx 140 grams)
1.5 cups of spinach
1.5 tbsp mayonaise
Pre-bed:
1 scoop whey
1 scoop Micellar casein
1.5 tsp extra thick cream
1.5 tsp all-natural peanut butter
When training first thing in the AM, I add a shake that’s 2 scoops of whey and water(pre-workout).
It nets out to be anywhere between 2200-2500 kcals.
Weekends:
Weight training:
Cardio:
Sunday’s are off days but I occasionally play tennis.
I’m currently approx. 190 lbs, 6’0, and roughly about 12% (I have my top two abs clear but a little extra love around the bottom)
My dilemna is whether or not to stay with this reduced calorie diet (which has worked decently well for the 4 weeks I’ve been on this) or should I be upping my calories to compensate for a slowed metabolic rate?
I’ll also take any constructive criticism on my training protocols.
Thanks all and I look forward to some feedack.
Sasha
[quote]SashaG wrote:
Hey all,
Ok . . .my turn to seek a little advice.
I’m going to take one last crack at leaning out for the summer before ramping up for a big gaining phase (I can’t wait!).
Currently this is what my meal plan looks like:
Non-training days or with fasted cardio
BF:
3 whole eggs
50-60 grams of smoked salmon
Mid-morning:
80 Grams of turkey breast
3 Fish Oil Caps
1 Tbsp of Mayonaise
Lunch:
1 can of salmon
1 cup of spinach
2 tbsp mayonaise
Mid-afternoon:
1/3 cup of Brazil nuts
Dinner:
Salmon steak (approx 140 grams)
1.5 cups of spinach
1.5 tbsp mayonaise
Pre-bed:
1 scoop whey
1 scoop Micellar casein
1.5 tsp extra thick cream
1.5 tsp all-natural peanut butter
When training first thing in the AM, I add a shake that’s 2 scoops of whey and water(pre-workout).
It nets out to be anywhere between 2200-2500 kcals.
Weekends:
Weight training:
Cardio:
Sunday’s are off days but I occasionally play tennis.
I’m currently approx. 190 lbs, 6’0, and roughly about 12% (I have my top two abs clear but a little extra love around the bottom)
My dilemna is whether or not to stay with this reduced calorie diet (which has worked decently well for the 4 weeks I’ve been on this) or should I be upping my calories to compensate for a slowed metabolic rate?
I’ll also take any constructive criticism on my training protocols.
Thanks all and I look forward to some feedack.
Sasha
[/quote]
that’s a very quality diet, [except for the mayo (nasy)]i see you’re somewhat tempering fat and protein like u were saying. I don’t see how your metabolism is slowed being you’re doing HIIT and hypertrophy training. I’ve been on this diet for 4 weeks (not an expert to give much advice)too and I’ve leaned out quite a bit (may be mostly water-weight) but I just go by instinct and eat when I’m hungary plus a little bit more. i stuff myself full of fruit and spinach on weekends and feel great, workout twice each of both days, and get crazy pumps. This strategy accustoms your body for heightened insulin sensitivity. I’d recommend high frequency, full body training to lean out as it is essentially super-HIIT, hitting every body part 4x/week w/ all the hypertrophy benefit (maybe better). Just be sure not to exhaust your CNS and over-train if you try it. it’ll also boost your metobolism so you might want to actually increase your calories since you’re burning so much with walking etc. and the G-flux effect along w/ better insulin sensitivity will make for optimal body comp.
hope u got some ideas, gl
I’m in the 11th day of the intro phase right now, and I’ve been experiencing the ‘crash’ symptoms since about day five. I have mild headaches, fatique extremely quickly during any kind of exercise (e.g. walking, riding my bike to work), general shakiness and feeling of weakness, but I don’t feel particularly hungry. I also haven’t noticed much of a decrease in performance in the weightroom (I can ‘work through it’).
I’ve been eating 3,100kcals/day based on the AD recommendations, and have kept my CHO grams around 20/day.
My question is, if I’m still feeling this way tomorrow (day 12) does it mean that my body hasn’t adapted to the diet? If I carb up this weekend - which I’m really looking forward to - will this whole intro phase be for naught? It seems like everyone else posting on the thread went through a little crash at some point then evened out before their first carb up. Do I need to just keep low-carbing it until I feel normal?
I’m going to give this diet at least two months no matter what, but I want to make sure I’m handling this break-in period right.
EDIT: >> I also haven’t noticed much of a decrease in performance in the weightroom
I take this statement back. I was shaking like a leaf and could barely get any weight up this morning. I actually did a set of 2 pullups.
[quote]
EDIT: >> I also haven’t noticed much of a decrease in performance in the weightroom
I take this statement back. I was shaking like a leaf and could barely get any weight up this morning. I actually did a set of 2 pullups.[/quote]
…don’t worry. After your carb-up you’ll be happier than a little girl.
Actually -during your carb-up you’ll be pretty stoked.
And I wouldn’t worry about being completly adapted. You may not be. It takes longer for some -and many never ‘feel’ it -as it were. According to DH (long time AD vet) it actually takes a few months to become completely fat-adapted.
But go right ahead with the carb-up -you need it at this point.
If you’ve been strict and really kept your carbs down below 30gr’s…you’ve done well!
Congratulations!!